Ukudla okumnandi: amakhiwane neminye

izakhiwo awusizo of thelo laziwe kubo bonke. ezingeni iphansana kilojoule, kuhlangene ikhono ngokushesha futhi unomphela ukuqeda abantu indlala okubangelwa ukusetshenziswa kwabo ezihlukahlukene ukudla. Namuhla, izazi eziningi ukuncoma ukuyisebenzisela kwesisindo amakhiwane ezinhlelweni igxile yokudla okunempilo.

Ngilusizo kuka amakhiwane

Ukwakheka izithelo yakhiwa amavithamini 11, amaminerali 14 amino acid kanye pectin. Futhi ngenxa yokuthi lezi zinto basesimweni isilinganiso oyifunayo, basuke kugaywe kalula umzimba.

Izakhamuzi-Asia Sekuyisikhathi eside kusetshenziswa nge yimpumelelo enkulu kwesisindo amakhiwane. Lokhu kungenxa okuqukethwe inqwaba umsoco zithathe izithelo zakhe. amavithamini B ukuhlinzeka amazinga ezanele serotonin emzimbeni nokulungisa okuqukethwe cholesterol egazini C - inyuka amasosha omzimba. Nicotinic acid normalizes le emathunjini. Fatty acid kukhona i-omega-3 no-6 kuyehla isimiso sezinzwa futhi isekela umsebenzi inhliziyo nempahla. Ngakho ukuthi ngokusebenzisa amakhiwane ukunciphisa umzimba ngesikhathi esifanayo kungayithuthukisa impilo jikelele.

Ngo amakhiwane eziningi potassium, ngekusho kwalemibhalo izinkomba sibathelela isithelo ngaphandle ubhanana namantongomane. Lolu daba amaminerali kunomthelela oqonde ngqo ku ukusebenza kwemisipha uhlelo senhliziyo nemithambo yegazi. Parallel inyuka ithoni umzimba ukumelana nezifo ezithathelwanayo, kususa uketshezi ngokweqile kanye kuyinto zokuvimbela omuhle kakhulu isifo sokuqina kwemithambo yegazi.

Njengoba amakhiwane nomthelela kwesisindo

Ukuze abe umzimba emide emincane, ingasetshenziswa njengendlela ikhiwane omisiwe Ukudla, kanye nezithelo ezintsha. Umahluko owokuthi ukuthi Izinga likashukela izithelo ezomisiwe - ezingaphezu kuka-50%, kanye amajikijolo fresh - 24%. Fibre isheshisa inqubo wokugaya ukudla, hhayi sivumele umzimba ukuze buthelela imali ngokweqile ushukela. Futhi sibonga ukunambitheka okunoshukela-amnandi kuyinto ukugcwaliswa okusheshayo.

izithelo Fresh ngenyama namanzi edliwayo injalo zemvelo. izithelo ezomisiwe efiselekayo zaparivat amanzi abilayo phambi ukusetshenziswa ukuze babe ethambile. Ukuze umsebenzi usheshe kwesisindo, amakhiwane Kunconywa ukusebenzisa izikhathi 1-2 ngesonto, esikhundleni idina evamile.

Ochwepheshe bezokudla abakukhuthazi ukuba ukusebenzisa mono-Ukudla: Peach, ikakhulukazi labo abagulayo sikashukela. Ngenxa ukudla, kuyatuseka ukusebenzisa hhayi kuphela amakhiwane: amabhilikosi omisiwe, asithena Ukudla Uyosebenza. Kukhona ngisho olukhethekile lokudla eyenzelwe izinsuku 5, ngesikhathi avunyelwe badle izithelo ezomisiwe kuphela futhi aphuze amanzi ahlanzwa, amaminerali kangcono. Ngosuku awukwazi udle kakhulu kunokuvamile 100 g izithelo ezomisiwe ezahlukene sokuhlukanisa wabayisa izingxenye 5 alinganayo. Ezimweni ezingavamile, bavunyelwe ukufaka kuya ekudleni ezinye namantongomane.

Kulabo wanquma ukusebenzisa kuphela ikhiwane elisetshenziselwa ukunciphisa umzimba, kubalulekile ukwazi ukuthi ngosuku udinga badle izithelo 10-15. Kungcono uma kuyoba nezithelo ezintsha, njengoba omisiwe equkethwe kilojoule cishe izikhathi ezingu-5 ngaphezulu. Amakhiwane ekahle snacking: amajikijolo 2 kuphela esikhundleni isangweji noma ibha ushokoledi, okuvumela ulinde kalula kuze isidlo esilandelayo.